Tuesday – October 27th, 2020

In Gym

Metcon:

“Plates & KB’s”

  • 5 Rounds for time
  • 20 KB Swings 53/35 (American)
  • 15 Goblet Squats 53/35
  • 10 KB Lizard Rows (L=1,R=2) 53’s/35’s
  •   5 KB Push ups
  • 10 Candle Stick Plate Hops 
  • 15 Plate Sit-up 35/25
  • 20 Overhead Plate Lunges (L=1,R=2) 35/25
  • *32 Minute Cap
  • **Score is time or Rounds & Reps

At Home:

Warm up:

  • 3 Rounds
  • 5 Burpees
  • 5 Side Lunges
  • 5 Opposite toe Bow and Bends

Mobility:

  • 1:00 Seated Shoulder Stretch (hand on ground behind you)
  • 1:00 Pigeon each leg
  • 1:00 Bottom of a squat

Metcon:

  • AMRAP 14 minutes
  • 12 Object Push Presses
  • 12 Jump Squats
  • 12 Russian Twists
  • 12 Devil Lunges